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National Stress Awareness Day: Top 5 ways to De-stress

Today is National Stress Awareness Day. Stress is extremely prevalent in today’s society as we are constantly connected and work increasingly longer house. It is one of the main causes of absenteeism in the workplace and can lead to depression and anxiety amongst other mental and physical health issues. Follow our quick and easy top tips to de-stress…

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Tip 1: Cut the Caffeine 

Whilst we all love to start our day with caffeine to give us an energy hit, caffeine acts as a stressor in the body, raising our cortisol levels, putting unnecessary stress on our adrenal glands. If you’re already feeling stressed it may be wise to cut out caffeine for now to even out your energy levels.

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Tip 2: A Problem Shared…

Despite people being ‘constantly connected’ via technology, recent studies have shown that we actually feel more lonely and isolated than ever. Confide in your friends, colleagues as everyone experiences similar struggles and challenges in life. It will not only make you feel more reassured but may also help the person you’re confiding in too. Remember, no one is an island.

 

Tip 3: Stretch, s-t-r-e-t-c-h…..

Finding the time (and motivation) to exercise can be tough in today’s world especially when the days are dark and cold. Just a few minutes spent stretching can play dividends on your overall wellbeing and can improve your sleep in the process. Try these quick and easy stretches, which have been designed to be done anywhere, even at your desk.

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Tip 4: Be kind to yourself

Practising self-love is not something that comes naturally to us Brits. However it is vital for us to be happy and to be able to thrive at work and in our personal lives. You can only do your best and that is enough. Retrain your mind to speak kindly to yourself and praise you when you’ve done something well. Strive for your best, not perfection.

 

Tip 5: And relax…

Time to relax and switch off is important if we want to be able to function at our optimal levels. Take time to invest in the things that make you happy; be it having dinner with your partner, taking an hour to do that yoga class, watching your favourite boxset on Netflix. Taking time to recharge is important for helping us power on through when life gets busy and stressful. By making relaxation a priority, it means you will be more able to manage the stressful times if and when they arise.

For more information on any of our services, please contact rebecca@wellawareuk.com for more details.

Want to achieve your goals? It’s all in the ‘Marginal Gains’

Want to know how Sir Bradley Wiggins and Sir Chris Hoy have achieved five and six Olympic gold medals respectively during their careers? Yes they have talent, yes they have passion and yes they have demonstrated true grit and fierce determination, but they also cleverly adopted and implemented a simple approach to make them stand out against their competitors.

Known as the Marginal Gains approach, this was a term adopted by Sir Dave Brailsford when he became performance director of the British Cycling team whereby he set about breaking down the objective of winning races into its component parts. Brailsford believed that if it were possible to make a 1% improvement in a whole host of areas, the cumulative gains would end up being hugely significant.

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Prior to 2010, no British cyclist had ever won the Tour de France. Brailsford believed that if he implemented this approach then his tea would be a good position to win. Brailsford looked at everything from the nutrition of the cyclists, their training program, the ergonomics and structure of their bikes through to the type of pillow they slept on and the massage gel they used. No stone was left unturned. Every facet that contributed to their performance – diet, sleep, training, equipment – began to be optimized.

In 2012, Sir Bradley Wiggins became the first British cyclist to win the Tour de France, 3 years earlier than Brailsford target of 2015. The British Cycling team then went on to dominate at the 2012 Olympics in London winning 70% of the gold medals available. Then in 2013, British cyclist Chris Froome won the Tour de France and the British cycling team’s success has continued up to the present day.

At Well Aware, we are firm believers in the marginal gains approach rather fads and quick fixes, as they don’t work. So often we convince ourselves that change is only significant if there is a large, visible outcome associated with it. We put pressure on ourselves to make huge improvements straightaway and then fail when we don’t see quick results. We forget that poor habits don’t happen overnight and are instead the sum of numerous small choices we have made overtime and this is the same of achieving your health and fitness goals, it doesn’t happen overnight. In order to be successful it requires long-term dedication. That’s where we come in! We have had 100% success with our clients by designing them bespoke wellness packages which fit into their lifestyle and solidify this using the marginal gains philosophy.

Whilst a 1% improvement won’t be noticed today, in a years time the progress will be phenomenal. Rather than overwhelm yourself with huge, insurmountable goals, make small changes across your lifestyle, which when added together will have a huge positive and transformational impact.

Examples could be:

Are you a caffeine guzzler? Rather than have 10 cups of coffee a day, have one in the morning and aim to reduce the quantity you’re having each day every week and supplement for decaf then move slowly onto green tea. By gradually making this change, we can guarantee that all the green tea you’re sipping on will ramp up your metabolism and the reduced amount of coffee will have a direct impact on your quality of sleep.

Carb-fiend? Don’t listen to all the carb-shaming from the media, carbs are our friend and are our brains main source of energy, it’s just about making smart choices which will benefit you and your energy levels. Switch from processed carbs to things like sweet potato, quinoa and brown rice and reap the added benefits of the fibre, vitamins and minerals from these energy-sustaining carbs.

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Aim to cut out sugar: imagine your blood sugar level is a path of energy. Rather than riding a hair-raising, adrenaline-pumping rollercoaster day in and day out, you want this path to be as smooth as can be, with as few peaks and troughs as possible. By reducing your sugar intake and upping your intake of whole, natural ingredients – think vegetables, lean protein and good carbs (see above) – this will help to stabilise your blood sugar levels, ensuring you eliminate the 11am cookie jar craving and the 3pm slump, making life more manageable and enjoyable!

Aim for at least 3 litres of water a day: Do you struggle to drink water throughout the day? Buy a big 2 litre bottle at the beginning of the week and put it on your desk and fill it up at least one each day, sipping on it throughout the day. We often mistake being thirsty for hunger. Make this quick and easy change and you will reap the benefits both physically and mentally.

Now… add all of the above together… what do you get? That’s right, a happier, healthier and more productive human being. At Well Aware, we wholeheartedly believe and live by this ethos. Why? Because it’s works and we’ve seen the evidence! Give it a try and let us know what you think. Still unsure? See what our clients say….

A Day in the Life of a Vegan

Want to know what it’s like to live (and eat) like a vegan? We speak to our resident PT, Georgie Spurling about her vegan diet and what she eats in a day. Over to you Georgie…

Being a vegan is honestly the best choice I have ever made, but it’s all about listening to your body. Veganism isn’t something anyone should jump into.  Educating yourself is vital before changing your lifestyle.  You need to know what to eat to satisfy your body and what will give you the macros you need.  This also means experimentation.  Sounding like alot? It’s really not, you just have to learn to listen to what your body is craving and it’s easy!

This is an example of what I eat in a day – it works for me but bear in mind it may not work for you!

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Breakfast: I’m a porridge addict! I love the warmth of it and how satisfied it makes me feel.  Oats are one of the best foods we can put in our bodies. They are rich in a certain fibre called beta-glucan which is proven to lower cholesterol.  Oats are also proven to stabilise blood sugars meaning we stay fuller for longer. They really are a power food! I make my porridge with almond milk and stir in maca powder to make it creamy. My favourite toppings at the moment are banana, raspberries, shredded coconut and almond butter.

Lunch:  One of my favourite new recipes to have at lunch is my winter vegetable salad.  This consists of roasted fennel, beetroot and butternut squash on a bed of kale and quinoa, which is dressed in balsamic vinegar and garlic.  I top with pomegranate seeds to add an extra flavour. This is so incredibly easy to make in advance to take to work with you the next day.  The root vegetables are really filling and the quinoa is packed with protein.  An overall balanced lunch to fill you with energy for the afternoon. sweet potato gnocchi

Dinner:  One of my all time favourite meals is my own sweet potato gnocchi. For one sweet potatoes are literally the best thing ever, and two who doesn’t like a good pasta dish.  These little bites of gooey goodness taste so indulgent yet they are extremely healthy and surprisingly light.  I make this with peas, spinach and drown it in my homemade pesto before topping with nutritional yeast for that cheesy flavour.  Are you drooling yet?

Snacks: Fruit is always in my handbag. I love fruit its hydrating and gives you that all important glucose to help our body and brain be full of energy. I also love making my own flapjacks. My favourite at the moment is almond butter and maple syrup flapjacks. Full of healthy fats to improve your skin, hair and nails, and they taste like heaven.

I hope that a day of my food diary helps inspire you to lead a healthy lifestyle. Try eating plant based for 2 days a week and see how you feel, I can guarantee you will feel great!

WORKOUT WEDNESDAY: EMS TRAINING WITH E-PULSIVE

Want to lose weight and create lean muscle in just 20 minutes? E-Pulsive, experts in Electrical Muscle Simulation (EMS) training are pioneering this revolutionary workout in London. EMS training is a full body workout using impulse current.

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Sound faddy? The same scepticism, which customers often have during their first EMS session has existed for more than 2000 years, when scientists first researched the effect of electrical impulses on the human body. Therefore, EMS itself is not a new concept; on the contrary, hardly any other training method has been used for such an extensive period of time. E-Pulsive’s training method is mobile, on demand as well as being quick and effective making it the perfect workout for time-poor people visiting London. This method of training is huge in Germany as it only requires 20 minutes for a full body workout so is great for busy people.

This quick, effective, mobile workout is available on demand at the client’s preferred location such as their home or office. An already well-established and popular training method in Germany, EMS training has the same effectiveness as a 3-hour gym session, with results visible after only 4 sessions.

Want to give it a go? Sign up for your free trial here

THE ULTIMATE VALENTINE’S DAY GIFT!

Need some Valentine’s Day present inspiration? Our exclusive packages will ensure you score some unforgettable brownie points…

ZEN-TIME 
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Perfect for those who are over-worked, stressed out and need some relaxation and downtime. Featuring a luxurious massage, yoga and personal training, this rejuvenating, endorphin-fuelled  package will guarantee to press the reset button – energising, relaxing and enjoyable – a winning combination!

 

1x massage – to take place in the comfort of your own home or at a top London spa in South Molton Street

1x private yoga class – to take place at home

1x pt session – to take place at home or outside

 

PAMPER FIX
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This is the ideal package for those who need a bit of ‘me-time.’ Maybe the stresses of everyday life – work, kids, keeping on top of the laundry has taken it’s toll. Sound familiar? Our pamper fix package will ensure your loved one feels adored this Valentine’s Day.

 

1x facial – to take place at a top London spa based in Fitzrovia, using the most innovative products

1x private pilates class – to take place in the comfort of your own home

1x pt session – to take place at home or outside

 Prices start from £250

**ALL of our suppliers have been through a strict vetting process to ensure we provide the best possible service.**

Email rebecca@wellawareuk.com for more details or to book a package.

Healthy Pancake Day Recipe

With Shrove Tuesday just around the corner, we wanted to share our delicious protein-rich, nutrient-dense pancake recipe – perfect for breakfast, pudding or as a snack and a great post-workout meal.

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Ingredients (Serves 1):

1 small banana

1 scoop of sunwarrior protein (we prefer chocolate or vanilla)

1 tablespoon of oats

1 tablespoon of flaxseed

1 egg

Unsweetened almond milk

Coconut oil

Recipe:

Peel your banana and place in a blender with the sunwarrior protein, oats, flaxseed and egg. Blend until you get a batter-esque consistency. Next on a low heat melt a teaspoon of coconut oil and transfer the mixture from the blender to the pan. Wait until the sides are bubbling and then flip the pancake to cook the other side. Transfer to a plate and serve with toppings of your choice.

Combos we love:

  • greek yoghurt, almond butter and blueberries
  • coyo, raspberries and mixed seeds
  • tahini, blueberries, mixed nuts and seeds

Enjoy!

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EXCLUSIVE Valentine’s Day presents you won’t need a receipt for!

Want to score high in the romance stakes this Valentine’s Day? Rather than opt for the cliched gestures of chocolate and flowers, lovely as they may be, why not choose a bespoke wellness package? Everyone wants to feel well right? And has anyone ever said no to pampering or some much need R and R?

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With our expert knowledge of the health, beauty, fitness and wellbeing industries, we can guarantee we will create an unforgettable wellness experience for your loved one.

Don’t believe us? One of our client’s openly divulged that:

“this was the first present I have bought throughout our entire relationship where she didn’t want a refund!”

Get in touch today to discuss your loved one’s preferences and we can get to work on designing them the ultimate Valentine’s Day package.

REGAIN YOUR TIME WITH WELL AWARE

TIME! It’s our most precious commodity! According to this week’s Stylist, “a generation of women are stretched to breaking point,” and that’s just women, what about men? Have you ever felt over-stretched, with barely enough time to sleep, see friends, work out, let alone relax?

That’s where Well Aware comes in. We are London’s first health and wellness concierge company. We find time-saving health, fitness and wellbeing solutions on demand for our clients, at convenient locations across London.

FullSizeRender (22) girl stretching As time is our most precious commodity in these modern times, with so many of us leading extremely busy lives, we want to help our clients get back their time so they can do the things they enjoy most. With our expert knowledge of the health and wellness industry, coupled with all of our suppliers undergoing a strict vetting process, you can be assured that you will experience an unparalleled service.

Book your free consultation today! Email rebecca@wellawareuk.com for more details.

 

Low-Sugar Granola

As it’s National Breakfast Week, we thought it only fitting to reveal one of our top breakfast recipes for Granola. This granola is low in sugar, high in protein and good fats as well as tasting delicious. It’s also perfect as a snack.

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Ingredients:

1 banana

1 tablespoon of tahini

2 tablespoons of coconut oil

150g of rolled oats

50g of chopped nuts – we love walnuts, pecans, brazil nuts, cashews and almonds

Sprinkle of pumpkin seeds

3 scoops of vanilla protein powder – we love Sunwarrior Protein

Recipe:

First preheat your oven to 180 degrees, fan oven then mash the banana. Then melt the coconut oil over a low heat then add the mashed banana. Next add the oats, protein powder and nuts and seeds. Stir all of the ingredients. If it still seems dry, add more coconut oil. Next add the tahini and again, add more if it is not clumping together. Transfer to a flat baking dish and bake for 30 mins, turning every so often to ensure it evenly cooks.

Serve with unsweetened almond milk and blueberries, or greek yoghurt. Enjoy!

**Keep in an airtight container and you’ve got yourself a week’s worth of delicious breakfast.**

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